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Fun ways to keep fit in your office
'Fitness at workplace' is the latest mantra in the corporate world. Companies have realised that regular exercise boosts employee morale, enhances productivity, reduces absenteeism and signs of burnout or depression.
Nowadays, the corporate employees not only stretch themselves beyond their responsibilities, but also stretch their muscles in the office gym.
A little bit of planning and a few small additions in one's office routine can help one a healthier lifestyle. According to a World Health Organisation report, India could incur losses to the tune of $237 billion by 2015 due to rise in lifestyle diseases like heart disease, diabetes, stroke and cancer, because of unhealthy workplaces.
Here are some easy everyday things you can do to get healthy and fit while at your workplace:
Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you'll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.
Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.
Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunch time and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill.
Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.
Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.
Pack healthy snacks: Rather than buying chips, junk food and sodas during office hours, bring some granola, fruit or raw veggies to snack on. This healthy diet will keep your energy levels fit and steady.
Conduct meetings on the go: When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or take your walking meetings outdoors.
Participate in different office games: Office games such as table tennis, basket ball are an interesting way to keep healthy and fit. These games not only keep your energy levels high but also keep your body in good shape.
(Inputs by Dr Upendra Kaul, executive director, Escorts Heart Institute and Research Centre, New Delhi)
Nowadays, the corporate employees not only stretch themselves beyond their responsibilities, but also stretch their muscles in the office gym.
A little bit of planning and a few small additions in one's office routine can help one a healthier lifestyle. According to a World Health Organisation report, India could incur losses to the tune of $237 billion by 2015 due to rise in lifestyle diseases like heart disease, diabetes, stroke and cancer, because of unhealthy workplaces.
Here are some easy everyday things you can do to get healthy and fit while at your workplace:
Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you'll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.
Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.
Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunch time and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill.
Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.
Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.
Pack healthy snacks: Rather than buying chips, junk food and sodas during office hours, bring some granola, fruit or raw veggies to snack on. This healthy diet will keep your energy levels fit and steady.
Conduct meetings on the go: When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or take your walking meetings outdoors.
Participate in different office games: Office games such as table tennis, basket ball are an interesting way to keep healthy and fit. These games not only keep your energy levels high but also keep your body in good shape.
(Inputs by Dr Upendra Kaul, executive director, Escorts Heart Institute and Research Centre, New Delhi)
Source:-The Times of India
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